Blackbird CrossFit – CrossFit
Segmented Squat Cleans (2 x 2 x 2 x 2 x 2)
Each Rep Will Consist of:
1 Deadlift
1 Hang Clean
1 Squat Clean
Metcon (AMRAP – Reps)
5 Rounds of:
1 min – Strict Cindy (5 pullups, 10 push-ups, 15 air squats)
1 min – Max Cleans 135# / 95#
1 min – Row 15/12 cal
BEG: Metcon (AMRAP – Reps)
4 Rounds of:
1 min – 5 ring rows, 5 push-ups, 5 air squats
1 min – 15 Kettle bell swings or 10 Cleans
1 min – Row 12/9 cal
WU: Warm-up (No Measure)
ROW 400M
Lax ball shoulders 1 minute each side
Crossover Symmetry ” Activation”
3 rounds of:
-5 pull-ups or ring rows
-10 Push-ups
-15 Air Squats
PVC Passthroughs
MOB: Warm-up (No Measure)
Crossover Symmetry “Recovery”